“CFA Anywhere” WOD, September 18, 2025

3 sets:
5 Scap Pull Ups
10 Shoulder Taps
:30 Hollow Hold
10 Glute Bridge Heel Taps
:30 Wrist Stretch
:20 Bear Crawl Forward/Backward

Athletes Notes

• Scap Pull Ups
• Plank Shoulder Taps
• Hollow Hold
• Heel Taps
• Wrist Stretches
• Bear Crawl

For Time
5-4-3-2-1-2-3-4-5
Wall Walk or Modified Pike Walk Up
*50ft Farmer Carry after each set ((2×50/35) or 2x Backpack)

Athletes Notes

Score

This workout is scored on how quickly you complete the work.

Workout Flow

As quickly as possible, complete:
5 Wall Walk
50ft Farmer Carry
4 Wall Walk
50ft Farmer Carry
3 Wall Walk
50ft Farmer Carry
2 Wall Walk
50ft Farmer Carry
1 Wall Walk
50ft Farmer Carry
2 Wall Walk
50ft Farmer Carry
3 Wall Walk
50ft Farmer Carry
4 Wall Walk
50ft Farmer Carry
5 Wall Walk
50ft Farmer Carry

Demo videos

• Wall Walk
• Pike Walk – Feet Elevated
• Double Dumbbell Farmers Carry
• Dual Backpack Farmers Carry Walk

Scaling

For Time
4-3-2-2-1-2-2-3-4
Wall Walk or Modified Pike Walk Up
*50ft Farmer Carry after each set ((2×35/20) or 2x Backpack)